Clock lunge (6 directions)
Category: Strength
Level: 2
Knee stacked over ankle at each lunge, moving opposing arm & leg together to lunge in each direction:
- Forward (12 o'clock)
- Diagonal forward (1 o'clock for right foot, 11 o'clock for left foot)
- Side (3 o'clock for right foot, 9 o'clock for left foot)
- Backward Diagonal (5 o'clock if right foot, towards 7 o'clock if left foot)
- Reverse (6 o'clock)
- Curtsy (7 o'clock for right foot, 5 o'clock for left foot)
Forward & Backward lunges
- Knee collapsing inward
- Cue "Look down: Can you see the inside of your front foot?"
- Back foot twisting
- Cue "Point toes straight ahead"
Side lunges
- Outside edge of foot lifting off the floor
- Cue "Feet flat and sticky"
- Toes pointing outward
- Cue "Point toes straight ahead"
- Excessive forward lean
- Cue "Sit back into hips"
Diagonal lunges
- Toes of 'back'/straight leg point inward
- Cue "Back foot doesn't move"
- Knee control
- Glute and quad activation & strength
- Hip mobility
- Single-leg deceleration mechanics in various planes of movement
- Coordination
- Exposure to different planes of motion that might occur in game